Olive oil vs. Mayonnaise — In-Depth Nutrition Comparison

Compare

How are olive oil and mayonnaise different?

Olive oil is richer in vitamin E and monounsaturated fat, while mayonnaise is higher in vitamin K, choline, and polyunsaturated fat.
Mayonnaise covers your daily need for vitamin K, 86% more than olive oil.
Olive oil contains 4 times more vitamin E than mayonnaise. Olive oil contains 14.35mg of vitamin E, while mayonnaise contains 3.28mg.
Mayonnaise is lower in saturated fat.

Oil, olive, salad or cooking and Salad dressing, mayonnaise, regular types were used in this article.

Infographic

Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Olive oil

Mayonnaise

Contains more IronIron	+166.7%
Contains less SodiumSodium	-99.7%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+700%
Contains more PotassiumPotassium	+1900%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Olive oil

Mayonnaise

Contains more Vitamin EVitamin E

+337.5%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+170.8%
Contains more FolateFolate	+∞%
Contains more CholineCholine	+11300%

~equal in Vitamin C ~0mg

~equal in Vitamin B3 ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	10.523g	44.69g	228%
Monounsaturated fat	72.961g	16.843g	140%
Vitamin K	60.2µg	163µg	86%
Vitamin E	14.35mg	3.28mg	74%
Fats	100g	74.85g	39%
Sodium	2mg	635mg	28%
Cholesterol	0mg	42mg	14%
Calories	884kcal	680kcal	10%
Saturated fat	13.808g	11.703g	10%
Choline	0.3mg	34.2mg	6%
Vitamin B12	0µg	0.12µg	5%
Iron	0.56mg	0.21mg	4%
Selenium	0µg	2.3µg	4%
Phosphorus	0mg	21mg	3%
Vitamin B5	0mg	0.172mg	3%
Copper	0mg	0.019mg	2%
Protein	0g	0.96g	2%
Vitamin A	0µg	16µg	2%
Folate	0µg	5µg	1%
Vitamin B2	0mg	0.019mg	1%
Vitamin B6	0mg	0.008mg	1%
Vitamin B1	0mg	0.01mg	1%
Vitamin D	0µg	0.2µg	1%
Zinc	0mg	0.15mg	1%
Potassium	1mg	20mg	1%
Calcium	1mg	8mg	1%
Vitamin D	0IU	7IU	1%
Carbs	0g	0.57g	0%
Net carbs	0g	0.57g	N/A
Magnesium	0mg	1mg	0%
Sugar	0g	0.57g	N/A
Manganese	0mg	0.007mg	0%
Trans fat		0.187g	N/A
Tryptophan	0mg	0.017mg	0%
Threonine	0mg	0.055mg	0%
Isoleucine	0mg	0.065mg	0%
Leucine	0mg	0.095mg	0%
Lysine	0mg	0.072mg	0%
Methionine	0mg	0.035mg	0%
Phenylalanine	0mg	0.057mg	0%
Valine	0mg	0.074mg	0%
Histidine	0mg	0.026mg	0%
Fructose		0.05g	0%
Omega-3 - DHA	0g	0.005g	N/A
Omega-3 - ALA		5.331g	N/A
Omega-3 - Eicosatrienoic acid		0.002g	N/A
Omega-6 - Gamma-linoleic acid		0.125g	N/A
Omega-6 - Eicosadienoic acid		0.03g	N/A
Omega-6 - Linoleic acid		38.942g	N/A